PR Power Physique

[Bloodhy]

Powerlifting 2nd Meet: Evolve Open (August 22, 2015)


Added 90lbs to my total in just over a year. I didn't hit all my gym numbers but that is a good increase on my total. I did hit the numbers I really wanted, which was AMAP on my squat, at least 280lbs bench, and at least 500lbs deadlift.

I think I was too confident on my openers. Next time I should open a bit lower so I don't fail 4 lifts on the platform.

I did peak too early by miscalculating my weeks in prep for this meet.

Squat 1: 336lbs (152.5kg)
Squat 2: 347lbs (157.5kg)
Squat 3: 364lbs (165kg)

Bench 1: 281lbs (127.5kg)
Bench 2: F x 292lbs (132.5kg)
Bench 3: F x 292lbs (132.5kg)

Deadlift 1: 501lbs (227.5kg)
Deadlift 2: F x 507lbs (230kg)
Deadlift 3: F x 507lbs (230kg)

Total: 1,145lbs @ 187.6lbs / 520kg @ 85.1kg

[YT]BAXQMk2RpVk[/YT]

 

[Tosa]

Good job doing the meet, even if you didn't get the lifts you wanted. Any plans for what's next?

 

[spdrew2143]

Congrats on the meet, adding 90lbs to your total is pretty significant. I'd agree that your openers were way too high. I always like to set my openers low so that I can build confidence and momentum through the meet. Was Rubbish actually coaching you, or were you just using his deadlift program? And any thoughts, positive or negative, about the program?

 

[Flash_Monsta]

Nice job, Bloodhy.

 

[Bloodhy]

Good job doing the meet, even if you didn't get the lifts you wanted. Any plans for what's next?

Thanks! I'm already planning for the Men's Physique next year.

The general plan is this: 4 months hypertrophy phase w/ a maintenance/bulk, then 2 months strength w/ maintenance, then cut for 3 months with hypertrophy.

Congrats on the meet, adding 90lbs to your total is pretty significant. I'd agree that your openers were way too high. I always like to set my openers low so that I can build confidence and momentum through the meet. Was Rubbish actually coaching you, or were you just using his deadlift program? And any thoughts, positive or negative, about the program?

Thank you. I was only doing the deadlift program, not personal coaching.

I just finished reading the book "Scientific principles of strength training", and it helped me critique my own preparation for this meet.

First of all, my levels of stress with work are insane right now, and I don't think I was in a good time to recover from such a tough program. Also, I pulled something in my right hip and had to slow down. Lastly, I used it to prep it for a PL Meet, but it's a Deadlift only program...

Negatives: -The program has a little bit too much variation.
-The exercise selection for the assistance varies too much as well. I.e. Parallel Squats for only 2 weeks in a row, I'm not sure how much progress can be done in only 2 weeks.
-The rep range is all over the place. There is everything from singles to sets of 20.


Positive: -Discover new variations (never tried Snatch Grip Deadlift before and I really liked it)
-Very Challenging, which is the essence of this sport
-Added 42 lbs to my deadlift in 4 weeks in the first phase (I think the volume was too much in the second phase and I stalled)

I'll definitely do it again sometime.

Nice job, Bloodhy.

Thanks! Always appreciate the support.

 

[Bloodhy]

Hypertrophy Phase - W1D1

Close Grip Bench
3 x 6 x 215lbs (97.5kg)
3 x 6 x 195lbs (88.5kg)

Cable Pushdowns + Push-Ups Superset
3 x 10+12 x 52.5lbs+bw (23.8kg + bw)

DB Side Delts
3 x 10 x 12.5lbs (5.7kg)

Cable Curls
3 x 10 x 50lbs (22.7kg)

GREAT workout. Haven't really worked out in the past 2-3 weeks, and haven't got a pump in the past 3 months.

I'm back at Millenium Place where I trained for the Physique show back in May. Doesn't seem as packed now, I guess there was a summer rush going on or something.

Really excited to be back on the hypertrophy templates. I'm buying a mass template on Friday.

Bodyweight is 188.8lbs (85.6kg), goal is 200lbs.

 

[Bloodhy]

Squats
3 x 8 x 255# (115.7kg)
3 x 8 x 235# (106.6kg)

DB Lunges
3 x 9,8,8 x 40# (18.1kg)

Calf Raises (Seated Leg Press)
3 x 10 x 250lbs (113.4kg)

Tough workout.

Just found out about this song, love it:

[YT]aoJYZITMZAI[/YT]

 

[Bloodhy]

Close-Grip Bench
4 x 6,6,6,5 x 220lbs
4 x 5,4,4,4 x 200lbs

Tris Pushdown + Push-ups Superset
4 x 57.5lbs+BW
10+12
10+10
9+10
9+10

Curls + Side Delts Raises Superset
4 x 10+10 x 52.5lbs+15lbs

Started night courses again for my Bachelor in Construction Management. Taking Contract law and Cost Control this semester. So far so good.

 

[Bloodhy]

Squats
4 x 8 x 260lbs (117.8kg)
4 x 8,8,7,7 x 240lbs (108.9kg)

BB Calf Raises
4 x 10 x 260lbs (117.8kg)

Short video of my third set of squats today. Still pretty rushed due to night classes. Thinking about taking a third class too to get this over with faster.

Probably won't do the Men's Physique in 2016. Think I need some more time to put on some lean mass and make a difference.

[YT]b62IRDi2cYQ[/YT]

 

[Bloodhy]

Chin-ups (45

 

[Bloodhy]

Incline Bench Press
3 x 8 x 155lbs (70.3kg)
3 x 8 x 135lbs (61.2kg)

Smith Calf Raises
3 x 10 x 245lbs (111.1kg)

Seated Cable Rows
3 x 10 x 120lbs (54.4kg)

DB Side Delts
4 x 10 x 12.5lbs (5.7kg)

They used my face for the Construction Programs on the NAIT website

 

[Tosa]

But you can't even see how jakt you are in that picture. What were they thinking?

 

[SexyMahnaz]

Construction managers made some very nice $$$ here when our mining industry was booming

 

[Bloodhy]

CROSSFIT

Warm-Ups
400m run
2x:
10 sit-ups
10 overhead bar stretch
10 Samson strength (Lunges with a hamstring stretch)

WOD
21min: Every Minute On the Minute (EMOM)
Bear Crawls
Lunges
High Plank (20sec)

Surprise Workout
2 min Turtle Spin

That's right, I've done a crossfit class for the first time and I liked it.

It was obviously a beginner class and they really emphasized how to move properly and avoid injuries.

But you can't even see how jakt you are in that picture. What were they thinking?

No Kidding, they even cut my company's logo on top of my hard hat!

Construction managers made some very nice $$$ here when our mining industry was booming

That is definitely my goal, to work on very large projects. Industrail/Oil is dead right now but we're not too bad in the commercial market still. A couple more certifications and I should be able to travel with my job.

 

[Flash_Monsta]

CROSSFIT

Spoiler

y u do dis?

 

[Bloodhy]

Close-Grip Bench
4 x 6,6,5,5 x 225lbs (102kg)
4 x 5 x 205lbs (93kg)

Tris Pushdown + Push-ups
4 x 62.5lbs + BW
10+12
10+12
9+12
9+12

Cable Curls + Side Delts
4 x 10+10 x 32.5lbs + 17.5lbs

Spoiler

y u do dis?

I can't say why, I just did it! That 3rd face is exactly what I did when I walked in to a bunch of shirtless guys doing Push Press with 20kg...

 

[Bloodhy]

Squat
4 x 8 x 265lbs (120.2kg)
4 x 8 x 245lbs (111.1kg)

Calf Raises (Seated Leg Press)
5 x 10,10,9,9,9 x 270lbs (122.4kg)

Song of the day:
[YT]nsiN0W15w0U[/YT]

 

[Bloodhy]

Chin-Ups
4 x 8,8,8,7 x 10lbs (4.5kg)
4 x 7,7,6,6 x bw

Lat Pulldown Underhand Grip
4 x 10 x 105lbs (47.6kg)

Chest Supported Rows
4 x 10 x 50lbs (22.7kg)

1hr break

Bike
30 min

 

[Bloodhy]

Incline Bench
4 x 8 x 160lbs (72.6kg)
4 x 8 x 140lbs (63.5kg)

French Press
3 x 10 x 50lbs (22.7kg)

DB Side Delts
5 x 10 x 15lbs (6.8kg)

 

[Bloodhy]

Squats
5 x 8 x 275lbs (124.7kg)
5 x 8 x 255lbs (115.7kg)

Seated Calf Raises
5 x 10 x 90lbs (40.8kg)

Amazing workout. It was done in quite a short time with little rest. I had a shitty day at work and I knew I was just gonna let it all out in the gym. I also trained with my gym buddy, which never happens. We always have different programming so we just talk and shoot the shit a little but never actually train together. Definitely extra motivation. Lastly, I switched to squatting on Monday so I don't have to rush to school after. It felt much better. Did more than what was planned too.